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July 16, 2021

HIIT the Beach With These Fat-Burning Workouts

Filed under: Fitness — Tags: , , , , , — admin @ 11:54 pm

High-intensity interval training (HIIT) means different things to different people. For some, it’s about sprinting on a track or pounding away on a rowing machine. For others, HIIT means battling through a CrossFit-style regimen of burpees, pullups, and box jumps. Still ,others think of HIIT as a grueling outdoor workout simulating the challenges found in an obstacle race. There’s no right or wrong answer, but come summer your HIIT sessions should take the form of beach workouts (if you live by the water).


 

HIIT is less about the content of the workout than the protocol. It’s the opposite of taking a long easy jog or going through the motions of a familiar strength training regimen or yoga flow. The term high-intensity interval training could be considered redundant since the alternating work-rest nature of interval training is inherently high intensity. But many people in our short attention span culture struggle to maintain any sort of intensity when working out, preferring to zone out listening to podcasts or, worse, check social media and email while “training.”

That’s why it’s a good idea to get away from it all and do beach workouts, leaving your phone and music in a gym bag. Not only are outdoor workouts a welcome break from the gym, but the sand and surf also provide more options, heightening the intensity.

Previously you might have done 60 minutes of steady-state cardio without feeling much of an impact. Now you might feel exhausted after 30 minutes of HIIT training. You’ll get twice the benefit in half the time. Here are five HIIT beach workouts to try right now.

HIIT the Beach With These Fat-Burning Workouts

Workout No.1


Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups x 15
  3. Mountain Climbers x 20 
  4. Barefoot Run x 400 yards
  5. Squat Jumps x 10: Start in an athletic stance and squat down slightly, as if sitting in a chair. Jump straight up while extending arms overhead. Bring arms back to sides upon landing. Land softly with knees and feet pointing straight ahead. Repeat in a controlled manner without bouncing. Beach workouts have the added benefit of making familiar exercises much harder (thank the sand).
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.2

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Pushups to Dips Ladder: Find a bench and alternate between hands-elevated pushups and dips. Do 10 reps of each, then 8, 6, 4, and 2)
  3. Box Jumps: Stand in front of a park bench. Squat slightly, as if preparing to sit. While swinging your arms, jump and land on top of the bench, keeping toes pointed straight and knees directly over toes. Step down and repeat for a set of 10.
  4. Barefoot Run x 400 yards
  5. Burpees x 10
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.3

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. 5-10-5 Drill: Position three cones or objects in a line 5 yards apart. Start at the middle cone. Run five yards to your right and touch the ground by the cone, Then run 10 yards to your left, touching the ground, then sprint back to the starting point. Repeat twice with 30-second rest between sets.
  3. Get-ups: Lie on your back and raise your right hand in the air. Stand, using (at most) your left hand. If you have sufficient core strength, get up without the use of your arms. Do 5 reps, then switch sides and repeat.
  4. Barefoot Run x 400 yards
  5. V-ups x 60 sec.: Begin on your back with hands extended overhead. Lift legs and crunch up at the same time so your body forms the shape of a “V.”  
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.4

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Barefoot run x 400 yards: Run 200 yards out, then 200 yards back at 60 percent effort the first time, then 80 percent in subsequent rounds.
  2. Farmer’s Carry x 40 yards: Find two objects of similar size and weight (beach chairs, beach bags, etc.). Hold one in each hand, then walk 20 yards out and 20 yards back.
  3. Butt Kicks x 10: From an athletic stance, squat slightly as if sitting in a chair. Jump, bringing heels to glutes. Don’t arch the lower back. Land softly in an athletic stance and repeat.
  4. Barefoot Run x 400 yards
  5. Diamond Pushups x 10: Touch index fingers and thumbs together to create a diamond, then perform pushups.
  6. Sand-Surf-Sand Sprint: Run into the water, dive under, then run back out.

Workout No.5 (for swimmers)

Directions: Repeat exercises below until you reach 30 minutes total for the workout.

  1. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  2. Three-Hurdle Drill x 60 sec.: Lay three objects—sticks, rocks, etc.—two to three feet apart from one other. Stand parallel to the first object and straddle it. Run laterally over the obstacles, stepping over them, never crossing your feet. Only the outside foot goes beyond the outside obstacles.
  3. Burpees x 10
  4. Swim x 200 yards: Freestyle along the shore (100 yards out, 100 yards back), then run out of the water as if in a triathlon transition.
  5. Middle Blockers: Squat until your thighs parallel to ground, then explode up. Think in terms of extending your ankles, knees, and hips in a straight line, then landing on the ground in an athletic stance. The difference between this and a squat jump is you keep your hands up as if looking to block a volleyball at the net. If there’s an actual net set up on the beach, use it.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

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June 11, 2021

Conditioning for Strength Athletes

Filed under: Fitness — Tags: , , , , , , , , , , , , — admin @ 2:44 pm

Depending on who you ask—this can be a controversial topic. But in reality, it’s straightforward. Before we get into exactly what you should, and shouldn’t be doing, let’s take a step back and consider the bigger picture.

There’s a common misconception about what conditioning is. Most people seem to think that it’s as simple as conditioning = cardio.

Read Conditioning for Strength Athletes at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/conditioning-for-strength-athletes

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May 19, 2021

Take Ownership of Your Exercise Habits To Build Better Motivation

Filed under: Fitness — Tags: , , , , , , , , , , , , — admin @ 7:07 pm

Building long-term motivation and consistent exercise habits are the most valuable things you can do for yourself. Many mindset shifts can help you achieve those goals, and here I’ll address an important one: taking ownership of your exercise.

The feeling that you are in control of your choices and actions is known as autonomy.

Read Take Ownership of Your Exercise Habits To Build Better Motivation at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/take-ownership-of-your-exercise-habits-to-build-better-motivation

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March 8, 2021

How to Boost Your Pull Ups in 2 Weeks

Filed under: Fitness — Tags: , , , , , , , , , , , , , , — admin @ 6:11 pm

How to Boost Your Pull Ups in 2 Weeks - Fitness, bodybuilding, goal setting, cardio, bodyweight exercise, HIIT, at home training, pull ups, fatigue, isometrics, consistency, training method, grease the groove, chin-ups, lockdown

There isn’t a secret or magic trick to increasing your pull ups, but it isn’t as difficult as many people believe. You may think that I’m another coach who can’t relate to your situation, but I can. I still remember when I was struggling to do 2-3 pull ups.

I struggled because I didn’t train for them, and when I did train for pull ups, I didn’t train properly.

I fear many people are making the same mistakes I made. I want to share how you can skip the frustration and master the pull up.

Your Training Should Match Your Goals

The majority of the fitness industry is all about HIIT, cardio, bodybuilding, or training until you puke.

I’m not a fan of this, not because there’s anything wrong with these training styles but because these methods get the most exposure. There are so many different ways to train, but your training should always match your goals.

The goal here is to increase the number of pull ups you can complete consecutively, and those methods I mentioned don’t work.

When I was learning to do pull ups:

  • I did it the common way of 3 sets of 5-10 reps.
  • The aim is to do 3 sets of 5 reps.
  • Then every week or two, you increase the reps 3×6, 3×7 until you reach your goal.
  • What generally happens is that in the first set, you can probably do five reps, but after that, you will struggle even to do 2-3 reps.
  • That’s what was happening to me, and I would also keep hitting plateaus—stuck at the same reps for a while.

If I could do it all over again, I would use a technique called Grease The Groove (GTG). This is how I teach my clients to get their first pull up and to increase the amount they can do in a row.

Grease the Groove for Better Pull Ups

How to Boost Your Pull Ups in 2 Weeks - Fitness, bodybuilding, goal setting, cardio, bodyweight exercise, HIIT, at home training, pull ups, fatigue, isometrics, consistency, training method, grease the groove, chin-ups, lockdown

For example:

  • Let’s say you can manage just about four reps in a row.
  • Throughout the day, you’ll do multiple sets (4-7 sets) at 50% of your max, which is two reps.
  • If one rep is your max, then do multiple sets of one rep.
  • Rest for a minimum of one hour between sets.
  • Perform this 4-6 days a week.

After two weeks, test your pull ups to see how many you can do in a row.

Learning a new movement pattern is just like learning a new skill.

The more you do something correctly, the better you get at it. By doing the reps at 50% intensity, you limit fatigue, and you’ll focus more on the correct technique.

It won’t feel like you’re doing much, but your body is learning the movement. Frequency and consistency are kings when it comes to learning.

In a week, you’ll accumulate a lot of reps.

You can do this in addition to your regular training but if you’re not recovering between sessions, then reduce the workload.

Pull Up technique:

Get Your First Pull Up

If you can’t do a pull up yet, you can still use this technique. In addition to your regular pull up training of 2-3 times a week, do GTG with these exercises. Focus on one for two weeks, rest for a week, and then do GTG with the other exercise.

Jump Negative Pull Ups:

  • Jump up as much as you need to pull yourself up.
  • Try and go slow when coming back down.
  • At first, you might drop straight down, but as you get stronger, you will be able to go slower.
  • If the jump is too much, jump from a box to assist you.

Isometric chin-ups:

Jump up and hold yourself at the top of the pull-up. Try to keep your chin over the bar.

You Can Handle Your Bodyweight

Some of you might think that you were never meant to do or will never be strong enough to do pull ups, but you are. Put the negative thoughts and feelings aside and do the work.

Pull ups are a natural movement that your body is well capable of doing.

Train your pull ups frequently throughout the week, and focus on the proper technique. Otherwise, you will only be cheating yourself. Be patient, and you will master your pull ups. You can use GTG to improve other exercises as well.

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February 12, 2021

30-Minute HIIT Workouts to Challenge Your Muscle and Mettle

Filed under: Fitness — Tags: , , , , , , , — admin @ 6:59 pm

When you’re in a crunched for time, training with purpose gets difficult. Such occasions call for 30-minute HIIT workouts that make the best of a bad situation. Instead of winging it, come prepared with effective routines that do the most with what you’re working with. Turning to high-intensity interval training—implementing a high work to rest ratio that keeps your heart rate elevated for most (if not all) of the session—helps train your conditioning and elevate your metabolism to trigger fat loss. Now who wouldn’t want that? Bookmark these killer 30-minute HIIT workouts. They’ll get you fired up in no time.

 

Best 30-Minute HIIT Workouts to Burn Fat and Build Muscle

Workout 1: Barbell Complex

Equipment needed: barbell and weight plates

Directions: A complex is a very efficient method of weight training that asks you to perform sets of many different exercises in succession without putting the weight down between to regather. For that reason, it makes the most sense for one move to “flow” into the next. By the end of the last rep of the final exercise of a complex, you’ll likely have been under load for up to 2 minutes. And that’s the point. Rest as long as needed between rounds, but challenge yourself to see how many rounds you can perform in 30 minutes. The goal: Try to hammer out 7 rounds.

A1) Barbell Romanian Deadlift x 8 reps
A2) Barbell Bentover Row x 8 reps
A3) Barbell Hang Clean x 6 reps
A4) Barbell Front Squat x 6 Reps
A5) Barbell Push Press x 6 reps

Pro tip: When selecting the weight for the complex, be sure to choose a weight that caters to the “smallest” or “weakest” lift of the group. In the workout above, that would likely be push presses or hang cleans for most lifters. Don’t choose your deadlift 8RM knowing you’ll have to clean and press that weight.

Workout 2: EMOM Training

Equipment needed: Set of dumbbells (kettlebell optional)

Directions: EMOM training stands for “every minute on the minute,” and it’s a great way to manipulate a time crunch and short rest intervals to burn more fat and trigger muscle growth. To do an EMOM workout, choose a big lift and select a weight that’s 60 percent of your normal 10-rep max. Start your timer, then start your first set of 10 reps (it’ll probably take around 20 seconds). You now have the remainder of that minute to rest. Your next set begins promptly when the clock begins the next minute. The idea is to repeat this work/rest until you’ve reached the designated time. Try this EMOM workout next time you’re in the gym:

1. Goblet Squat x 8 Reps – EMOM for 15 minutes
Rest as long as needed after set 15

2. Dumbbell Incline Bench Press – 10 Reps – EMOM for 15 minutes

Pro tip: EMOM training will completely exhaust a given muscle group once all sets are complete. If you plan to do EMOM sets of more than one exercise over the course of a workout (like this one asks for), make sure you’re using non-competing muscle groups. It wouldn’t be wise to follow up 15 minutes of EMOM goblet squats with split squats, for example. Nor would it be wise to succeed dumbbell incline bench press with pushups or overhead presses. Give your muscles a chance to get all the benefits from the exercise.

Workout 3: Tabata Training

Equipment needed: Set of dumbbells

Directions: Employing the Tabata method epitomizes HIIT. For a given exercise, you’ll focus on 20 seconds of work, followed by 10 seconds of rest, then repeat that sequence 8 times before going onto the next movement. The goal should be to use very light weight or bodyweight where applicable, and aim for fast, explosive, but honest repetitions that use full range of motion and good technique. In 30 minutes, you should be able to get through 5 Tabata rounds, while resting for some time between exercises. Try this:

1. Tabata Bodyweight Squats: Set a target below (like a low step platform) to have a consistent depth achieved in each set. It won’t be easy as the clock ticks on. Aim for 25 reps.
Rest 1 minute before moving on to exercise B
2. Tabata Pushups: Following the same principle above, set a mat or pad on the floor under your chest for it to contact on each rep.
3. Tabata Bentover Rows: Use no more than 10 pounds
4. Tabata Dumbbell Push Press: Use no more than 10 pounds
5. Tabata Bodyweight Stationary Lunge: You can decide whether to lunge forward or backward, but remember not to spend time standing between reps.

Pro tip: With this kind of training, it’s easy to cut range of motion when fatigued. Though the overall goal is indeed to perform as many reps as possible, always make an assessment in your mind. Don’t aim for more reps at the expense of good form. If tired, take a second or two to gather yourself, then knock out a couple more great-quality reps.

Workout 4: Active Rest Approach

Equipment needed: Set of dumbbells or kettlebell, heavy resistance band, and ab wheel

Directions: To keep your heart rate from bottoming out between sets, you’ll simply perform filler exercises for the duration of your intended rest that recruit completely different muscle groups from your main exercise (use 30 percent of your typical efforts). You must continue doing reps for the entire time allotted.

1. Goblet Squats: 5 x 12 reps with 1-minute rest between rounds
Filler exercise: Banded Triceps Pressdowns x 60 seconds
2. Bodyweight Chinups: 4 x max reps with 1-minute rest between rounds
Filler exercise: Bodyweight Glute Bridge x 60 seconds
3. Ab-Wheel Rollouts: 4 x 10 reps with 1-minute rest between rounds
Filler exercise: Dumbbell Biceps Curl x 60 seconds

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January 12, 2021

This Metabolic Conditioning Workout Is a Total-Body Burnout

Filed under: Fitness — Tags: , , , , , — admin @ 1:46 am

Cut yourself some slack when you’re getting back into the swing of things after the holidays. It doesn’t matter if you gained a few pounds. Maybe you upped your caloric intake and indulged in lower-quality foods, meaning you’re likely retaining some water. A return to your typical habits will restore equilibrium. But if you want to speed things along, a metabolic conditioning workout is just the ticket to reversing those effects. It’s chock-full of compound exercises to get your heart rate up (and keep it up for most of your workout).


 

To be clear, compound exercises comprise large, multi-joint movements that train several muscles at the same time for every rep you do. That means you’ll burn more calories and increase your metabolic demand so you’ll continue to burn at a greater capacity well after your workouts are complete.

How to Add a Metabolic Conditioning Workout to Your Regimen

This workout is evergreen and versatile. You can use it more than once weekly, and insert it into a training program that may involve heavier lifting on its other days. This strikes the balance between bodyweight training and lighter loads, so the complement is perfect. Don’t repeat this workout more than 3 times per week, and look to make minor progressions from week to week, primarily in the form of reduced rest and secondarily in the form of increased weight where applicable.

The Warmup

  1. 4-Point Squat: Assume a shoulder-width stance, and squat down low, while reaching down for your ankles on the insides of your shoes. Use your elbows to pry your knees open wide for an adductor stretch while you’re at it. Then, reach up above your head with straight arms, one at a time. From this position, stand up from the squat. Repeat for 2 sets of 6 slow reps. Rest for 30 seconds between sets.
  2. Spiderman Walk: Take a large lunging stride toward the floor. It’s okay to plant the trailing knee on the floor. Place both hands on the ground, to the inside of the leading foot. Push your hips toward the floor for a groin stretch, then slowly twist your torso while raising one arm directly toward the ceiling. Plant the hand back down and repeat with the other arm, twisting the other way. That’s one rep. Perform 5 reps.
  3. Shoulder Dislocates: Hold a broomstick, dowel, or band at arms’ length with the widest overhand grip you can. Starting at waist level and keeping straight elbows, circle the stick up and over the head, so it finishes at waist level behind you. Again, keeping straight elbows, return the same way to your starting position. Getting back to your starting position counts as 1 rep. Perform 10 reps.

The Best Metabolic Conditioning Workout for a Total-Body Burn

Part 1: Barbell Complex
Directions: A complex comprises a series of movements all performed in succession with the same piece of equipment and no rest. One exercise “flows” into the next for an assigned number of reps. Complexes can be as many or as few exercises in a row, with two being the bare minimum. Be sure to choose a weight that’s strong enough for the weakest movement in the complex. As mentioned earlier, this is a metabolic training tool, meaning the time you spend under tension will be enough to keep your heart rate up for a long time after your set finishes.


Perform 4 rounds of the following complex, resting 2 minutes between rounds.

  • A1. Barbell Romanian Deadlift x 8 reps: Holding a bar with an overhand shoulder-width, grip, perform a classic deadlift by keeping the spine straight and descending with the bar tracking close to your body. Keep a very soft bend in the knees, and go as low as your mid shin—or to where you feel tension in your hamstrings. Squeeze the glutes and return to the starting position.
  • A2. Barbell Mid-Grip Bentover Row x 8 reps: With hands on the same place on the bar, remain in the bottom position of your final deadlift rep, then row the bar to your ribcage by squeezing the shoulder blades together and pulling with your elbows. Avoid shrugging the shoulders up high. Keep them depressed so your neck stays long.
  • A3. Barbell Front Squat x 6 reps: After your final row rep, clean the bar up to shoulder level, and hold it across your collarbone with elbows as high as you can get them. It’s okay if the bar rests in the finger tips rather than the palms of your hands. Select a comfortable foot position and squat down by spreading your knees, keeping torso vertical as you lower your hips. Return to the start position by driving through the full foot, squeezing your glutes.
  • A4. Barbell Overhead Press x 6 reps: At the top of your final front squat, close your grip around the barbell and drop elbows so they’re facing the floor. Remain tight through your core and glutes, then press the bar up above your head as you exhale. Remember to keep the bar traveling in a straight line; aim for your nose (you won’t hit it). Once the bar clears your head, get under it by making sure ears are in line with the upper arms when the weight is overhead. Lower the weight slowly and repeat.

Perform the following two exercises as a superset for 4 rounds, resting 90 seconds between rounds.

  • B1. Dumbbell Reverse Lunge x 20 reps: Stand holding a pair of dumbbells like suitcases, then lunge back, aiming for the knee of the trailing leg to finish one inch off the ground. Keep the heel of the front leg on the floor as you maintain a tall spine. Try to avoid leaning too far forward. Return to the standing position and switch legs. Complete 10 reps per leg.
  • B2. Single-Arm Burpee x 8 reps per arm: A classic burpee is performed by planting both hands on the floor, performing a pushup, hopping into a squat position, then performing a full vertical jump. To keep things safer yet more challenging, plant one hand down to the floor. Hop out with your legs and hold a single-arm plank for a second count. Skip the pushup, hop back in, and stand tall. Don’t jump. Repeat all 8 reps on one arm, or alternate between arms.


Perform these following exercises as a superset for 3 rounds, resting 90 seconds between rounds.

  • C1. Plate Transfer Plank x 3 reps: Assume a classic plank position on elbows, with three to five individual weights (2.5- or 5-pound plates work best) stacked beside one of your elbows. Starting with the arm farthest away, reach across and stack the weights one at a time to the other side. Once they’ve all made it across, reach across with the first arm and stack them back where they started. That’s 1 rep. Perform 3 reps. Make sure you don’t rotate or twist the body when moving the plates. The point is to keep the plank looking as though both arms are down on the ground at all times
  • C2. Bear Stance Shoulder Taps x 8 reps per arm: Instead of a full pushup plank, a bear stance asks for you to assume more of a table top position on all fours. Keep a flat spine, and lift the knees off the ground by 2 inches, so they’re hovering. The only points of contact with the floor should be your hands and toes. When in position, slowly reach up with one hand and touch the opposite shoulder. Repeat with the other hand. Once you’ve completed 16 total touches, you’ve finished 1 set.

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